1, pectoral muscle+triceps brachii:
Push-ups: The high, middle and low groups (hands are wider than shoulders) are exhausted. Don't pursue quantity and standard work. Be stronger in the future, 3 groups in each posture, and each group is exhausted.
2, abdominal muscles: refer to the online 8-minute abdominal muscle exercise, there are three kinds of difficulties, you choose a set to practice.
3, biceps brachii: dumbbell bending, 4 groups. The weight of each group shall not exceed 15, and not less than 8. It is better to have 6-8 groups in the future.
4, latissimus dorsi: single-arm dumbbell rowing without horizontal bar, with video. 3-5 groups on both sides.
5. Legs: At first, I suggested that you do a squat without weight, that is, a squat. 50 beats per group (or exhaustion), 3 groups. This can mainly increase appetite and improve cardiopulmonary ability. You can carry a heavy barbell or girlfriend when you are strong.
It takes about 40-50 minutes to finish all the work, and there is a rest time of 30 seconds -3 minutes between groups. Every exercise interval is 48 hours, so that muscles can grow nutritionally.
On the rest day, you can go running. Running is good exercise. Don't lose weight within 40 minutes.
You should be hungry after 40 minutes of exercise every time. Eat more rice and high-protein food. Don't try to eat high-calorie and high-fat food just because you are thin, you will be fat all over. Fat and muscle are two unchangeable substances. Milk into soybean milk (thick point) diet:
The most important thing for you at present is to increase your appetite. I was very thin then. Eat chicken, duck, cow, sheep, fish, lean meat, eggs and various beans (excluding breakfast) for 3-4 days after exercise. I ate more of these protein and high fiber.
The detailed men's fitness plan is height 174CM and weight 74KG. Standard weight 18 years old is the best period for growth. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in five or six years, you will build yourself into a good figure above 185CM, and at the same time build yourself into a tall, capable, handsome, temperamental, personable, well-proportioned and well-behaved person, so that beautiful and handsome boys will like to be around you. Wouldn't it be better?
Wish you success!
Ask for a detailed list of a week's fitness plan. There is a teaching film "Men's Bodybuilding" (the third episode) on Tudou. Please refer to a complete fitness plan, which should include three aspects: eating (diet), exercise (training) and sleep (sleep), and exercise consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake. 1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. 2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise. 4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting. 7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted. 9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition. 10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes. 12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute. 13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't hang the ridicule of the gym on your heart and do push-ups (the feet should be high, the body should be at 45 degrees, and slowly reach the position) or face forward, put your hands on the chair or sofa, and put your feet flat on the chair to do arm flexion; Doing bench press with dumbbells (heavy or barbell) can effectively practice pectoralis major. Doing sit-ups is simple and effective to practice abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Or you can grab the horizontal bar with both hands, suspend your body, then lift your legs horizontally and repeat. Do sit-ups to effectively practice waist muscles, face the ground, lean out of the bed, keep the lower body still, and lift the upper body repeatedly with the waist as the axis.
Doing bench presses with dumbbells (be sure to be heavy) or pull-ups on the horizontal bar are very good ways to practice latissimus dorsi.
The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Shoulders do pull-ups. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. When doing the above exercises, you can practice your forearm and increase your grip strength when lifting dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arms back and up. Repeat. Squat (preferably with weight) is a very good way to exercise thigh muscles. Lift your heels, stand on tiptoe, lift your heels, and lift your body hard. You can do it on the steps. The methods of Olympic athletes to exercise calf muscles.
It is advisable to have muscle aches every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Eat high-protein foods such as eggs, milk, fish, beef and mutton when exercising.
Only by scientific fitness can we have a strong body and perfect muscles.
Ask for a detailed one-week fitness plan. Thank you for your short week of fitness. Basically, you're still warming up. If you want to exercise, you should stick to it for a long time. You should also choose equipment or exercise by hand according to your own situation. The most important thing is to persist!
Ask for a detailed fitness plan. Judging from your weight and height, you have a lot of body fat. You can train with the primary scheme of Wade bodybuilding. The following is my plan tailored for you:
The program is divided into three training days and a one-day cycle. Because it is primary training, there is no need for differentiated training. In addition, if you don't know the name of the action, you can directly search in Baidu pictures or videos.
The first day (recommended course):
Barbell bench press 15+ standing dumbbell bench press 15+ supine arm flexion and extension 20 is a cycle, and four cycles are made; Rest for 30 seconds between each cycle action, and rest between cycles 1 minute.
Jump rope for 20~30 minutes after completion.
The second day (weightlifting class):
The puller pull 15+ straight leg barbell pull 15+ barbell double-head lift 15 is one cycle, the same four cycles, and the rest interval is the same as the first day.
Run for 30 to 40 minutes after finishing.
Day 3 (leg and abdominal exercises):
Barbell Squat 15+ leg flexion and extension 15+ static support 1 min is one cycle, with four cycles, and the rest is the same as above.
There was no aerobic training on the third day.
This 3-day cycle can rest about 1 day between each time; But I suggest you increase aerobic exercise (swimming, running, skipping and ball games) on your rest days, which will help you lose fat faster.
Let's talk about diet again. Because we should focus on reducing fat, we should pay more attention to diet!
First of all, we should pay attention to eating less and eating more meals, and try to divide the amount of 3 meals into 5~6 meals; Secondly, it is necessary to limit the intake of carbohydrates (for example, only in the first two meals of a day) and increase the intake of meat and eggs, which will help to increase muscle and minimize the growth of fat.
Ask for a fitness plan for men's gym. Weight, height and age are different, and plans are different. There are many external factors, such as how much time you can exercise in a day at work. Go to Baidu. There are many things like how to lose weight and how to lose weight.
In the bodybuilding theory of one-week fitness plan, the maximum number of repetitions that a certain load can do continuously is expressed by RM. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.
Chest: dumbbell bench press, dumbbell flying bird, push-ups (4 groups each, about 20 push-ups);
Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group);
Legs: squat, arrow squat, heel lift (6 groups each);
Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);
Back: wide and narrow distance pull-ups (try to do more than 10) and dumbbell rowing (4 groups);
Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);
Abdominal muscles: supine leg lifting group 4.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii for one day, legs and triceps brachii for the second day, back and shoulders for the third day, and rest for the fourth day. Practice for four days in a cycle.
Gym fitness plan180,75 75 75Kg. Going to the gym five or six times a week requires a detailed fitness plan. Fitness exercises can be divided into strength exercises and muscle shaping exercises. Strength exercises should be high-intensity and few times. For example, the bench press barbell can barely lift the weight of 100 kg. When practicing, you should set the weight at 60-80%, that is, 60-80 kilograms, and practice in groups of five. On the contrary, the exercise of muscle shape is less intense and more frequent. It is suggested that the weight should be set at 20-35%, which is also a group exercise, with a group of 10- 15. You can reduce the quantity or increase the weight according to your actual situation. Just do it about four times a week, not too much, once every two days. Practicing every day will not only fail to achieve the ideal effect, but also aggravate muscle fatigue.
Let me introduce you from top to bottom. According to what I said above, for the effect you need, you can practice the method I briefly described.
Support push-ups: mainly to the deltoid and triceps brachii. With support, you can practice more effectively. If not, you can put your feet and palms on a slightly higher place to practice.
Pull-ups: deltoid, latissimus dorsi, pectoralis major, brachialis and trapezius.
Weight-bearing chest expansion: that is, holding dumbbells to expand your chest or spreading your wings with what we call birds, leaning forward, your back flat, holding dumbbells in both hands and spreading your wings. Please consult the coach in the gym for details.
Bench press barbell: upper part of pectoralis major, brachial muscle.
Sit-ups: rectus abdominis
Lean forward with weight: the barbell is carried on the shoulder, and the body stands upright, then the upper body leans forward and returns to the upright position at 90 degrees. Musculus extensor of latissimus dorsi spinal cord.
Bend your head: the action is the same as sit-ups, but to bend sideways in a slightly flat place, you can practice the external oblique muscle. Few people practice this muscle. If you only have abdominal muscles, it's cool even if you have eight, because it's too monotonous. It would be perfect if two more external oblique muscles were added.
Cycling: rectus femoris, musculus maximus femoris and gastrocnemius.
Leg-sitting stretching trainer: rectus femoris muscle group. One-legged exercise can increase the training effect. When the leg reaches the peak, pause for 3 seconds, then put it down and practice repeatedly.
If you are practicing muscle shape, I suggest you eat some creatine powder, which is usually sold in gyms, which can increase the growth of muscle fibers and achieve the effect of muscle gain more quickly.
Ask for a men's fitness plan. Haha, it's very simple. Because your height is 182CM and your weight is 68KG, which is lower than the standard weight. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: If you are under 25 years old, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
The above items also apply to gyms. But perseverance is the most important thing.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that all beautiful and handsome guys like to be around you. Wouldn't it be better?
Wish you success!